Intermittent Fasting in a Healthy Way

blog fasting 75478225_565a19bdfb_oRight now, the 5-2 and similar intermittent fasting diets are popular. On the 5-2 diet you semi-fast two days out of the week by limiting calories to 500-600 per day. You eat “normally” the other five days. I’ve been asked if intermittent fasting can be combined with the TQI Diet in a healthy way. I think it can.  Continue reading

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Go ahead, cook with your good olive oil!

Unrefined, cold pressed virgin olive oil (VOO) is rich in interesting compounds including many blog mediterranean-346997_640 unique antioxidants. Without them, olive oil would not be the healthy oil it is. A number of studies have looked at how cooking affects those antioxidants and VOO generally. This research definitely contradicts current wisdom that we should not use our good olive oils for cooking at other than very gentle heat. Continue reading

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Extra Virgin Olive or High Oleic Oil?

blog smallAncient_Olive_Tree_in_Pelion,_GreeceExtra virgin olive oil is to be the dominant fat on the TQI Diet. Some people hesitate to follow this fully, having been told that EVOO is too fragile to cook with and is no healthier than various high oleic oils that are quite heat tolerant. Increasingly Coop delis, “healthy” snack food manufacturers, and the food industry generally are using these new high oleic oils. High oleic oils are touted as better for us because they have more oleic acid and less of the more fragile essential (linoleic) fats than Continue reading

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Sometimes More Is Better

blog la mola olive oil     A new study of over 7000 older Italians at high risk for heart disease compared a low fat diet with a Mediterranean diet containing varying amounts of virgin and extra virgin olive oil. They followed the participants for nearly five years to see to what extent these different diets prevented cardiovascular “events,” such as strokes, heart attacks, heart related deaths, as well as cancer related deaths, and deaths from other causes. None of the participants had existing heart disease but all were at high risk Continue reading

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Is Almond Flour Trouble?

Many on the TQI diet use almond flour. Recently, I have been getting requests to respond to a blog suggesting we should avoid almond flour. Here are my responses to the 5 reasons stated for giving up almond flour:
1. Almond flour causes us to overeat almonds.
blog almond flourWhen we puree, grind, juice, dry, or cook our food, we definitely change its volume and often its water and fiber content as well. It certainly would be easier to avoid overeating if we only ate whole, raw foods but most of us are simply not going to do that. In fact, the best way to lose weight may well be to make our food bland and Continue reading

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Don’t Let Familiarity Build Contempt

It is easy to assume that our more common and abundant foods are not all that valuable blog shroms 3886939447_06b2ec12e8_mnutritionally. In fact, they are often as good as, or better than, some of the perhaps more exciting foods available. Both dandelion leaves and young nettles bring a lot of good to the table. Surprisingly, as some recent studies show, so do those little white button mushrooms found at our grocery stores.
       For one, they have a big effect on our intestinal flora. People with inflammatory bowel diseases, such as irritable bowel disease or ulcerative Continue reading

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Plasticizers are in our medicines and our supplements

Phthalates are a group of chemicals used both to soften plastics and to hold scents and solvents in a variety of products. Many have been shown to disrupt our hormones. They alter testosterone production in men, cause early onset menopause in women, and have a variety of other negative effects on fertility. They are linked to insulin resistance, diabetes, and obesity. Phthalates are believed to contribute to the obesity epidemic by changing, perhaps Prilosecpermanently, how the body processes calories into fat. These chemicals cross the placenta and cause a variety of deformities in male animals, such as cryptorchidism and hypospadias.
       We are all exposed to phthalates on a daily basis. We inhale them as our shower curtains, poorly chosen air fresheners, and various vinyl products off-gas. We Continue reading

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